Getting fit/toned.

N

nevram

0
Hi everyone, this is my first post i hope you guys will be able to help me out!

So its time to get my new year's resoloution into action - get my fitness up and try and tone my body a little for the summer. I'm 20 years old, 6ft 4" and weigh 79.7KG (12st 6.75lb) and have never really been the gym or taken working out / getting fit seriously. From what i understand getting fit and toning up should come pretty much hand in hand, provided i eat right and rest enough, but as i have no experience planning meals/workouts i don't know where to start!


My first question is do i need to join a gym? I have access to skipping rope, bicycle, bench press, kettle bells and pull-up bar - is this equipment suitable to help achieve my goals?

Second - how often do i eat and what should/shouldn't my diet contain? Would you reccomend any supplements or am i better off just working out a suitable diet?


Although i am a slim build having a desk job and not taking fitness seriously means i really don't feel phsyically fit right now and i really want to make a commitment to sorting that out. By summer i would ideally like to have my abs on show like they used to when i was at school!


Thanks for all your help (in advance)

~Matt
 
There are a number of great posts on here on begginers workouts.
I would say take a balanced and low itnensity approach, doing some cardio and all over endurance work using compound movements to start with. Starting out to hard is the path to most common failure and giving up.
If you are not used to activity keep in mind overload means doing more than you are used to not overdoing everything. If you have done nothing then a bit of biking, and some work with just an empty bar would be a massive jump, so be careful.
You will tone easily as you get fitter and the results will come quickly if you start sensibly.
 
Firstly I don't think joining a gym is necessary.

Start off by doing some bench press, deadlifts, squats, military press, and pullups and make sure you keep adding more weight/more pullups each workout.

This will get you a strong base.

However for your diet, make sure you eat Plenty of meat and drink plenty of milk. Try cut out any sweets and soda. (even though I eat a lot of crap and still fit my macros haha)

For supplements buy some whey protein and drink straight after your workout, aswell as eating simple carbs. (Sugars are necessary after working out)

Good luck
 
While there is plenty of information out there the basics is this:

-Exercise regularily (4-5x a week)
-Exercise hard (if your not sweating, your not doing anything)
-Cardio and weights together is better than one or the other
-Eat right (Clean protein like chicken and tuna, and lots of veggies. Avoid carbs)
 
Ilovemilk said:
While there is plenty of information out there the basics is this:

-Exercise regularily (4-5x a week)
-Exercise hard (if your not sweating, your not doing anything)
-Cardio and weights together is better than one or the other
-Eat right (Clean protein like chicken and tuna, and lots of veggies. Avoid carbs)
Click to expand...
I'm totally going to be a pain in the arse over semantics right now, but I wouldn't agree entirely with your second point. Granted, it's definitely good to do hard exercise if you can, but light exercise (anything that would allow you to keep up a conversation while you're doing it) has therapeutic effects, can aid recovery, still has cardiovascular health benefits, and can enable you to rack up calories without driving up your appetite so much. Ideally, it shouldn't be your only form of exercise, but a leisurely walk has its place in losing fat and becoming fitter.

On your third point, I'm just going to say "it depends," and leave it at that. So, it depends.

On your fourth point, I'd amend "Avoid carbs" to "Reduce processed carbs." Carbohydrates have their place, although refined sugar and refined grains tend to be problematic. Carbohydrates in their natural form tend to be less of a hazard, as they're more nutritionally viable and more filling.
 
Well the definition of tone body is different from person to person. There are lots of ways and exercise we may follow. But to me the definition of tone body is:

Muscle + less fat = tone.

I would like to suggest you some pushups those are extremely helpful.

Do these moves back to back for a total of three sets each:

Narrow to Wide Push-Up

• Begin in a plank, this time with your hands slightly outside of your shoulders. Lower your body so that your chest almost touches the ground, and then press back up to start.

• Repeat, but this time, places your hands even further away from your shoulders (about 4 or 5 inches). That’s one rep. Do as many as you can in 30 seconds.

Tricep Pushup

• Get into a plank position, but lower your knees to the floor so your feet are off the ground. Your hands should be directly underneath your shoulders, fingertips facing forward.

•Lower your chest to the floor while keeping your arms parallel to your torso¬, your elbows pointing straight back. Then press back up to start. That’s one rep. Do as many as you can in 30 seconds.


Just try those. Those are very simple exercise but extremely helpful.
 
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